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  • A Guide for Setting Goals

    While it's easy to set a goal — like losing 20 pounds, finishing school or earning financial freedom — it can be difficult to get started. We've identified 6 strategies that can take your dream and turn it into reality. Apply these strategies to your goals (yes, it'll take some time and work), and we're confident that a year from now you'll be able to check off whatever dream you had in mind! First, identify your "why" Your "why" is everything. It fuels you on days you don't want to get out of bed to workout, or when the drive-thru line looks much easier than the kitchen. Before you develop any kind of plan, you must first identify your "why." Ask yourself questions like, ....

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  • Healthy Snack Options for Road Trips

    Plane rides and big family gatherings have drastically decreased this year, causing people to hit the pavement more for a good old fashioned road trip. Nothing beats packing only the essentials and coasting down the road with a loved one or best friend. This is how memories are made! If you're planning a trip to a city you've never visited or maybe even a national park, then chances are you're doing some planning—mapping out your route, researching landmarks and figuring out what to pack. Since many restaurants are operating at limited capacity or just simply closed, packing the right food for your trip is crucial. Here are some tips and tricks for what to pack on your road trip ....

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  • The Easiest Trick for Getting a Better Night's Rest

    Go to sleep! Your body needs to recover! You can’t recover without good sleep! You've probably heard the above statement multiple times. But, what rarely gets mentioned, is the importance of " sleep setup" — aka, how you use the hour before you hit they hay. Here are a few simple ways you can maximize this hour and get more quality rest. First, let your mind relax (and put away the phone). Yes, getting a good night's rest begins in your head. Stop thinking about that conference call, your kids' extracurricular activities and the deadline you have to meet tomorrow. This is the time to kickstart your melatonin, not your manic thoughts. Melatonin is your sleep ....

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  • How to Master the 80/20 Rule

    I love food and honestly who doesn't?It fuels your body, sustains life, and tastes good (most of the time). We live in a country where we're blessed to have such a variety of options to choose from. There's anything from supercenter grocery stores, farmer's markets, fast food, fine dining, and everything in between.All that said, I try to eat pretty clean most of the time. I live my life on the 80/20 rule. 80% of the time I'm healthy and the other 20% of the time I reward myself with something delicious. This is a great way to make sure I'm putting in the stuff my body needs (fuel), but also not depriving myself, which can have detrimental effects on the psyche. 80% of the time I'm healthy ....

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  • 3 Health Tips You've Never Been Told

    She sat across the room from me, nearly in tears, her head tilted downward and her arms crossed in her lap. This wasn’t the first time I’d seen her like this, a picture of frustration, disappointment, and embarrassment. She was a client of mine when I worked as a personal trainer and we were having a conversation that we had had one too many times before. She was making great progress with her diet and exercise, and then one slip would turn into two slips, and all the progress she had made would landslide her back down to where she had started. When she was first assigned to be my client, she was bubbly with enthusiasm and motivation. She wanted a real change, to finally feel ....

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  • The Benefits Of Vitamin C

    If you haven’t realized it by now, YOU NEED VITAMINS. Micronutrients have the same effect on your cells as putting soothing lotion on dry skin. See, Your cells soak them up and make them feel fresh and rejuvenated. Vitamin C, also called ascorbic acid, must be consumed from food or supplements because our bodies cannot produce it. This nutrient is found in a number of fruits and vegetables, namely: asparagus, avocados, berries, broccoli, brussel sprouts, cantaloupe, citrus fruits, collards, greens, kale, onions, potatoes, red chili peppers and turnips. This water-soluble vitamin is essential for many bodily systems to function properly. Studies have also shown it to positively effect ....

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  • 6 Reasons Why Women Should Lift Heavy

    Despite study after study supporting the benefits of strength training, many women still opt for cardio over weight training. Maybe they’re worried about “bulking up.” Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell; they’ll suddenly start to resemble a lumberjack or linebacker. METABOLISM: "The myth that women shouldn't lift heavy is only perpetuated by women who fear work and men who fear women" – Unknown . As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building up unwanted fat by the time you reach your 30s. Weighted ....

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  • Breaking Down Technique vs. Intensity

    Today we are going to discuss one of the most important concepts when it comes to getting great results but also keeping you safe in the gym. The idea revolves around two words - technique and intensity - and the principle is fairly simple. Intensity is the key to positive improvements in most fitness-related variables, like strength, power, speed, body composition, and conditioning. However, intensity without proper and consistent technique can cause problems that result in a vicious cycle of injury and stagnation. Technique can be defined as the way that a task is executed. When referring to exercises, the techniques that people use to complete a task can be variable, meaning not ....

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  • 5 Tips to Keep Improving

    1. Track your progress The new Iron Tribe app is full of options to help monitor your progress! Not only does it track major benchmarks but you can also track your progress in areas like body weight, body fat percentage, and in key lifts. The app can be used as an excellent exercise journal as well. This will help you see clear patterns in your health and fitness. Plus, consistent tracking allows you to see and celebrate the small wins along the way! 2. Make friends with your coach! Your coaches genuinely care about your progress, and they don’t want you to get stuck on a certain movement. Set up a time with your coach to work on something you’re struggling with, or ....

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  • How to Maximize Your Nutrition: Quick Guide

    Have you ever tried to start a lighter that was out of fuel? You can create the spark over and over, but without the required fuel, there will be no flame. Exercise and nutrition are very much the same way. Exercise is the spark, and nutrition is the fuel. You can work out extremely hard day after day, creating a great spark, but without the proper nutrition your efforts will be wasted. You won’t effectively recuperate from your workouts, you won’t see the results you signed up to achieve, and you will ultimately get frustrated and quit! If you've been searching for a quick guide for WHAT to eat and other considerations, then keep reading... Here are our general ....

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  • The Best Foods to Eat Before Bed

    Everyone stresses the importance of a morning routine and starting the day off with the right foods. But what about bedtime? Those hours before we turn out the lights can pose some of the greatest temptations. Instead of reaching for a handful of cereal or munching on leftovers, be strategic about what you fuel your body with before bedtime. If you’re looking to get the most out of your hard work in the gym, these are the snacks that will serve your body best before bedtime: Greek Yogurt and Chia Seeds Check any gym rat’s ‘fridge and you’ll likely find Greek yogurt. Loaded with live and active cultures that help aid in gut health, Greek yogurt ....

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  • How to Recover at Home with Soft Tissue Work and Mobilization

    Along with giving it your all in the gym, it's important to also supplement your workouts with a few at-home exercises. Two things that don't get discussed often enough are soft tissue work and mobilization. Let's break these down! Soft Tissue Work Performing various forms of self-massage can be very beneficial to keeping the soft tissues of our body pliable and extensible. Through various stressors that we put on the body, including exercise, the fascia surrounding our muscles can develop areas called trigger points, hypersensitive areas that can cause pain and restriction in normal movement. By using various tools from the gym, like a foam roller, lacrosse ball, kettlebell, or even ....

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  • Join Us For the Best Personal Training in Cotswold

    Welcome To Our New Website! We’re Proud To Serve Cotswold with Personal Training! At Iron Tribe Charlotte, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Cotswold a hands-on approach to Personal Training. And you don’t need any prior experience to succeed! Come visit us at Iron Tribe Charlotte and see for yourself what makes us the best Personal Training facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages!! ....

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